Balance Diet

What is a balanced diet?

• A balanced diet is one that gives your body the nutrients it

needs to function correctly. To get the proper nutrition
from your diet, you should consume the majority of your
daily calories in:
• fresh fruits
• fresh vegetables
• whole grains
• legumes
• nuts
• lean proteins
About calories

• The number of calories in a food is a measurement of the

amount of energy stored in that food. Your body uses
calories from food for walking, thinking, breathing, and
other important functions.
• The average person needs to eat about 2,000 calories every
day to maintain their weight. However, a person’s specific
daily calorie intake can vary depending on their age,
gender, and physical activity level. Men generally need
more calories than women, and people who exercise need
more calories than people who don’t. The following
examples of daily calorie intake are based on United States
Department of Agriculture (USDA) guidelines:
• children ages 2 to 8 years: 1,000 to 1,400 calories
• girls ages 9 to 13 years: 1,400 to 1,600 calories
• boys ages 9 to 13 years: 1,600 to 2,000 calories
• active women ages 14 to 30 years: 2,400 calories
• active men ages 14 to 30 years: 2,800 to 3,200 calories
The source of your daily calories is just as important
as the number of calories you consume. You should
limit your consumption of empty calories, meaning
those that provide little or no nutritional value. The
USDA defines empty calories as calories that come
from sugars and solid fats, such as butter and
shortening.
According to the USDA, Americans consume empty
calories most often in:
Sausages, cakes, cheese
Cookies, doughnuts, energy drinks
fruit drinks, ice cream, pizza
bacon, sports drinks and sodas
Why a balanced diet is important
• A balanced diet is important because your organs and
tissues need proper nutrition to work effectively.
Without good nutrition, your body is more prone to
disease, infection, fatigue, and poor performance.
Children with a poor diet run the risk of growth and
developmental problems and poor academic
performance, and bad eating habits can persist for the
rest of their lives. .
• Rising levels of obesity and diabetes in America are
prime examples of the effects of a poor diet and a lack
of exercise. The Center for Science in the Public Interest
reports that 4 of the top 10 leading causes of death are
directly influenced diet i.e. heart attack, cancer, stroke
and diabetes.
How to achieve a balanced diet
At the core of a balanced diet are foods that are low in
unnecessary fats and sugars and high in vitamins,
minerals, and other nutrients. The following food groups
are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make tasty
snacks. Choose fruits that are in season in your area. They’re
fresher and provide the most nutrients.
Fruits are high in sugar. This sugar is natural, though, so fruit
can still be a better choice for you than other foods with
added sugar. If you’re watching your sugar intake or have a
condition such as diabetes, you may want to opt for low-
sugar fruits. People who are watching their carbohydrate
intake may reach for fruits such as melons and avocado.
Vegetables
• Vegetables are primary sources of essential vitamins
and minerals. Dark, leafy greens generally contain the
most nutrition and can be eaten at every meal. Eating a
variety of vegetables will help you obtain the bountiful
nutrients that all vegetables provide.
• Examples of dark leafy greens include:
Spinach, Kale, green beans, Broccoli, collard greens,
swiss chard.
Grains
• According to the USDA, people consume refined white
flour more than any other grain. Refined white flour
has poor nutritional value because the hull of the
grain, or outer shell, is removed during the refining
process. The hull is where the majority of the grain’s
nutrition lies.
• Whole grains, however, are prepared using the entire
grain, including the hull. They provide much more
nutrition. Try switching from white breads and pastas
to whole-grain products.
Proteins
• Meats and beans are primary sources of protein, a
nutrient that is essential for proper muscle and brain
development. Lean, low-fat meats such as chicken,
fish, and certain cuts of and beef are the best options.
Removing the skin and trimming off any visible fat are
easy ways to reduce the amount of fat and cholesterol
in meats. The health and diet of the animal are
important and influence the fatty acid profile of the
meat, so grass-fed choices are ideal.
• Nuts and beans are good sources of protein and
contain many other health benefits, as well as fiber
and other nutrients. Try to eat:
Lentils, beans, peas, almonds, sunflower seeds and
walnuts.
Tofu, and other soy-based products are excellent
sources of protein and are healthy alternatives to meat.
• Dairy products provide calcium, vitamin D, and other
essential nutrients.
 Oils
• Oils should be used sparingly. Opt for low-fat and low-
sugar versions of products that contain oil, such as
salad dressing and mayonnaise. Good oils, such as
olive oil, can replace fattier vegetable oil in your diet.
Avoid deep-fried foods because they contain many
empty calories.
Besides adding certain foods to your diet, you should also
reduce your consumption of certain substances to maintain a
balanced diet and healthy weight. These include:
• alcohol
• refined grains
• solid fats
• saturated fats
• trans fats
• salt
• sugars
 There are six major nutrients: Carbohydrates (CHO),
Lipids (fats), Proteins, Vitamins, Minerals, Water.
• Carbohydrates: pasta, rice, cereals, breads, potatoes,
milk, fruit, sugar. The Dietary Guideline recommends
that carbohydrates make up 45 to 65 percent of your
total daily calories. So, if you get 2,000 calories a day,
between 900 and 1,300 calories should be from
carbohydrates. Its deficiency causes Hypoglycemia.
• That translates to between 225 and 325 grams of
carbohydrates a day.
• Proteins: meat, dairy, legumes, nuts, seafood and eggs.
The DRI (Dietary Reference Intake) is 0.8 grams of
protein per kilogram of body weight, or 0.36 grams per
pound I.e. 56 grams per day for the average sedentary
man. 46 grams per day for the average sedentary
woman. Its deficiency causes Kwashiorkor.
• Lipids (most commonly called fats): oils, butter,
margarine, nuts, seeds, avocados and olives, meat and
seafood. So if you're following a 2,000-calorie-a-day
diet, your target range for total fat is 44 to 78 grams a
day. Of that, saturated fat should make up no more
than 22 grams. If you don’t get enough lipids in your
diet you’ll have dry hair, scaly and flaky skin and nails.
Vitamins: common vitamins include the water soluble B
group vitamins and vitamin C and the fat soluble vitamins A,
D, E and K.
• Vitamin A for men 900 mcg, for women 700 mcg
• Vitamin B1; (thiamin) 1,4mg
• Vitamin C; for men 90mg, 75mg for women
• Fruits and vegetables are generally good sources of Vitamin
C and A and folic acid.
• Grains and cereals are generally good sources of the B
group vitamins and fiber.
• Full-fat dairy and egg yolks are generally sources of the fat
soluble vitamins A, D and E.
• Milk and vegetable or soya bean oil are generally good
sources of vitamin K, which can also be synthesized by gut
bacteria.
• Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all
foods contain some form of minerals. The amount of minerals we
need is actually very small – much smaller than the amounts of
carbohydrates, protein, and fats required for a healthy diet. Most
adults need about 1,000 milligrams of calcium per day but only
about 10 to 15 milligrams of iron and zinc per day.
• Milk and dairy products are a good source of calcium and
magnesium, Red meat is a good source of iron and zinc.
• Seafood and vegetables (depending on the soil in which they are
produced) are generally good sources of iodine.
• Its deficiency can cause weak bones, fatigue and tiredness.
• Water: As a beverage and a component of many foods,
especially vegetables and fruits. An adequate daily fluid
intake is: About 15.5 cups (3.7 liters) fluids for men. About
11.5 cups (2.7 liters) of fluids a day for women.
• As about 70 % of human body contains water, so
dehydration can cause serious problems such as kidney
failures, burns, diarrhea, headaches, moodiness, mental
fog, slower metabolism and vomiting. As diarrhea worsen
one can feel thirsty, sweat less and excrete less urine.
 Malnutrition
Malnutrition is a condition that results from eating a
diet in which one or more nutrients are either not enough
or are too much such that the diet causes health
problems. It may involve calories, protein, carbohydrates,
fat, vitamins or minerals.
• Malnutrition can lead to:
• short- and long-term health problems
• slow recovery from wounds and illnesses
• a higher risk of infection
• difficulty focusing at work or school
• Some deficiencies can trigger specific health problems. For
example:
A lack of vitamin A
• Around the world, many children develop vision problems
due to a lack of vitamin A.
A lack of vitamin C
• A lack of vitamin C can result in scurvy. Scurvy is rare, but
can develop if a person does not have a vitamin containing
diet with plenty of fresh fruits and vegetables.
• Older adults, young children, those who consume a lot of
alcohol, and some people with certain mental health
conditions may be particularly at risk.
An overall deficiency
• Lacking all nutrients can lead to kwashiorkor (due to
protein deficiency), which is a “severe form of
malnutrition.” One symptom of this condition is a
distended abdomen.
• Marasmus is another potential result of severe
nutritional deficiency. A person with marasmus will
have very little muscle or fat on their body.
Symptoms
Some signs and symptoms of • longer healing time for wounds
malnutrition include:
• a higher risk of complications
• a lack of appetite or interest after surgery
in food or drink
• Eventually, a person may also
• tiredness and irritability experience difficulty breathing
and heart failure.
• an inability to concentrate
• a lack of growth and low body
• always feeling cold weight
• depression • tiredness and a lack of energy
• loss of fat, muscle mass, and • irritability and anxiety
body tissue
• slow behavioral and intellectual
• a higher risk of getting sick development, possibly resulting
and taking longer to heal in learning difficulties
Causes
Malnutrition can occur for various reasons. The sections
below outline these potential causes in more detail.
• A low intake of food
Some people develop malnutrition because there is not
enough food available or because they have difficulty
eating or absorbing nutrients.
This can happen as a result of:
1. cancer
2. liver disease
3. conditions that cause nausea or make it difficult to eat
or swallow
• Digestive disorders and stomach conditions
If the body does not absorb nutrients efficiently, even a
healthful diet may not prevent malnutrition.
Examples of digestive and stomach conditions that may
cause this include:
1. Crohn’s disease
2. ulcerative colitis
3. celiac disease
4. persistent diarrhea, vomiting, or both
Alcohol use disorder
Consuming a lot of alcohol can lead to gastritis or long-
term damage to the pancreas. These issues can make it
hard to digest food, absorb vitamins, and produce
hormones that regulate metabolism.
Alcohol also contains calories, so a person may not feel
hungry after drinking it. They may therefore not eat
enough healthful food to supply the body with essential
nutrients.
Treatment
If a doctor diagnoses malnutrition, they will make a treatment
plan for the person. The person may also need to meet with a
nutritionist and other healthcare providers.
• It may include:
• making a dietary plan, which might include taking supplements
• treating specific symptoms, such as nausea
• treating any infections that may be present
• checking for any mouth or swallowing problems
• suggesting alternative eating utensils In severe cases, a person
may need to; spend time in the hospital
• gradually start taking in nutrients over a number of days
• receive nutrients such as potassium and calcium intravenously.
Prevention
• To prevent malnutrition, people need to consume a
range of nutrients from a variety of food types.
• Older adults, young children, people with severe or
chronic illness, and others may need additional care to
ensure that they obtain the nutrients they need.
• Anyone who starts to show signs of malnutrition or
under nutrition should see a doctor for a diagnosis and
treatment.
Conclusions

• All I want to say in conclusion is instead of being picky

eaters we must get all of our nutrients and not only
focus on the tastes our taste buds want. It is always said
prevention is better than cure so we must take what we
know is healthy for our body so we don't have to face
unpleasant consequences.